Wholeness: A Bio-Energetic, Self-guided Meditation
I created this exercise for my own personal healing journey, and share various versions of it with my clients on a regular basis. The exercise can be practiced daily. If we have physical health issues or any sort of difficult emotional history or trauma, I suggest the exercise be practiced as often as possible. It is deeply soothing and healing and meant to help us contact our “authentic self” … the one that is exquisitely formed, whole, unified, and at perfect peace.
• We lie comfortably on our couch, bed or floor, or stand in Wu-Chi as directed in Meditative Walking. I prefer standing in Wu-Chi for this experience, and I enjoy completing the visualization in bed before sleep and after awakening in the morning.
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• If standing, we place our hands on our back at our kidney area. Palms are facing our back, if we can hold them there in comfort. If not, we use the back of our hands. We move our hands in a circular fashion, starting in the center of our back and moving toward the outside of our body. We massage our kidneys in this bi-lateral (both sides), circular way for a minute or two (see illustration).
• Standing quietly, feet shoulder-width apart, knees slightly bent, we begin to draw the infinity symbol (figure 8) with our abdomen and hips. We keep our hips facing forward and imagine that our “belly button” is the point of a pencil. We use the “pencil” (belly button) to draw the infinity symbol, and we keep our concentration on our abdominal area as we move. Gradually we learn to allow our body to automatically bring us back to center. We do this movement for a minute or two. The balancing effects are cumulative.
• Standing quietly with our infinity symbols completed, hands resting at our kidney area, we begin the visualization. (If reclining, the visualization now also.) We breathe quietly from our abdomen, and let our shoulders soften and drop. We visualize a white or yellow light filling our entire body from head to toe. We take as long as necessary to see the light fill us completely. It is very important to see our whole self fill with light.
• Once we see our self filled with white or yellow light, we go deeper into the meditation, and begin to visualize our nervous system, especially our head, neck and spine. Our nervous system appears to us as iridescent blue.
• Once we have our nervous system in view, we leave that mental picture and begin to visualize a translucent, very pale pink light, filling our entire body. It is very important to see our whole self filled with this light, from our crown to the tip of our toes. This light is extremely soothing and healing. We stay within this light until we feel we have completed the exercise. If we have any physical or emotional pain or an illness, we stay in this light as long as we feel comfortable doing so.
• When we feel ready, we simply open our eyes and come back into our quiet, conscious mind, feeling wonderfully relaxed and soothed. If we are preparing to sleep, we continue as we are, and drift into a sound slumber.